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Nutrition: Difference between revisions
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It can be pretty hard to keep track of so many nutrients, but there are a few ways to make it work. | It can be pretty hard to keep track of so many nutrients, but there are a few ways to make it work. | ||
{{talk|TODO: explain how to make it work}} | {{talk|TODO: explain how to make it work{{pbr}}ALT: "That's a lot to keep track of! So most people don't bother. But how do you know you're getting enough? 2 approaches: 1. Eat a variety of expensive nutritious foods... 2. Eat the cheapest whole foods and some empty calories; take a multivitamin to fill in the gaps..."}} | ||
{{talk|TODO: cover these points: | {{talk|TODO: cover these points: | ||
{{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x|not outright deficiency, but insufficiency}} | {{pbr}}~ almost everyone is at least ''somewhat'' lacking in one or more {{x|not outright deficiency, but insufficiency}} | ||
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{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients | {{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients | ||
{{pbr}}~ how we know these nutrients are essential, and how we know that other stuff isn't}} | {{pbr}}~ how we know these nutrients are essential, and how we know that other stuff isn't}} | ||
{{b|#FF04|'''Water''' is also a mineral}} - and a very important one, no matter your diet. It's easy to forget that hydration makes a huge difference. {{talk|maybe worth also mentioning that juice, soda, coffee, tea, fruits etc can also contribute some water to the diet as well}} | |||
===Protein=== | ===Protein=== | ||
{{ | ====Get enough protein==== | ||
{{talk| | The amount needed is surprisingly modest, even for people who are extremely active. | ||
{{ | {{talk|TODO: add chart for various sized adults and kids, various activity levels}} | ||
{{ | '''''Most''''' of the protein you need is just to ''maintain nitrogen balance'' - in other words, replace protein that was burned as calories. This is true for everyone - even for kids that are growing quickly. | ||
{{talk|TODO: show maths. | |||
{{pbr}}DRAFT: | |||
The human body is approximately 20% protein. | |||
[https://pressbooks-dev.oer.hawaii.edu/humannutrition/chapter/defining-protein/] | |||
On average, a healthy person grows fastest at age _, where they gain _ kg of body mass in a year. | |||
{{talk|Maybe just show a typical growth chart, and say "At the fastest growth spurt (age _), the average healthy person gains _ lbs of body mass in a year.}} | |||
[https://www.cdc.gov/growthcharts/index.htm] | |||
This amounts to just _ grams of protein per day becoming new body mass. | |||
}} | |||
Even in extreme bodybuilding, the amount of protein that actually becomes muscle is relatively small. | |||
{{p2|(''See maths'')| | |||
Human muscle is 20% protein, and 70% water (the rest is mostly sugars and electrolytes). | |||
[https://www.physio-pedia.com/Muscle_Proteins] | |||
[https://parallelcoaching.co.uk/how-much-protein-is-in-skeletal-muscle] | |||
A pound (454g) of muscle therefore contains 91g of protein. | |||
So even in an "absolute best case" scenario of gaining 50 pounds of muscle in a year (extremely rare to achieve this), only '''12 grams''' of protein are becoming muscle every day. And that's a very high estimate. | |||
For most people, the best case is lower: about 20 pounds of muscle in a year{{x|that's in the first year of training. the next years see slower gains}}. This amounts to just '''5 grams''' of protein becoming muscle every day! | |||
So where does all the other protein go? It gets burned just like any other calories. | |||
All this goes to show just how little difference it makes when you're building muscle: Your protein requirements are only slightly higher. | |||
}} | |||
{{talk|TODO: add expandable section: So why do some websites have protein recommendations that are so much higher?}} | |||
====Get enough of the 9 essential amino acids==== | |||
Sometimes this is conceptualized as "complete protein", but that term can be a bit misleading. {{talk|TODO: explain examples of it being misleading}} The more fundamental principle is: You have to get enough of each of these amino acids (which are found in protein): | |||
{|class="wikitable" style="font-size:75%" | |||
|style="border-right:none"| | |||
* Histidine | |||
* Isoleucine | |||
* Leucine | |||
|style="border-left:none;border-right:none"|<ul style="margin-top:-0.5em"> | |||
<li style="line-height:0.5em">Lysine </li> | |||
<li style="line-height:0.5em">Threonine </li> | |||
<li style="line-height:0.5em">Tryptophan</li> | |||
<li style="line-height:0.5em">Valine </li></ul> | |||
|style="border-left:none"| | |||
* Methionine and/or Cysteine {{p|Technically, methionine is the essential amino acid while cysteine can be made ''from'' methionine in the body.}} | |||
* Phenylalanine and/or Tyrosine {{p|Technically, phenylalanine is the essential amino acid while tyrosine can be made ''from'' phenylalanine in the body.}} | |||
* Arginine, in some cases {{talk|This is a "conditionally essential" amino acid. TODO: Research under what conditions it's essential, and how common that is.}} | |||
|} | |||
You also still need to get enough total protein, as mentioned in the section above. | |||
{{talk|TODO: explain why, and the meaning of "non-essential amino acids"}} | |||
By eating a variety of proteins, you can meet all of those targets. {{talk|TODO: talk about incomplete proteins ''here'' a bit, and that proteins don't need to be combined at the same meal}} | |||
===Essential fats=== | ===Essential fats=== | ||
* Omega-3 {{talk|TODO: Talk about various forms of omega-3: ALA, DHA, EPA}} | |||
{{talk| | * Omega-6 {{talk|TODO: Reseach: What about omega-9? Is that also essential?}} | ||
{{ | * Vitamins A, D, E and K need to be combined with at least a small amount of fat at the same meal (any type of fat will do) to ensure absorption. {{talk|TODO: more detail about the time window within which they can be combined. Also list examples like carrots}} | ||
===The ''total'' amount of calories=== | ===The ''total'' amount of calories=== | ||
Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk|TODO: show maths}} The rest of the calories must be some combination of '''fats''' and '''carbs'''. The exact ratio doesn't matter as much as some people think - see below. | Protein and essential fats, ''on their own'', are only a small percent of the calories you need. {{talk|TODO: show maths}} The rest of the calories must be some combination of '''fats''' and '''carbs'''. The exact ratio doesn't matter as much as some people think - see below. | ||
==Things that {{b|#FF0|'''''don't'''''}} matter== | ==Things that {{b|#FF0|'''''don't'''''}} matter== | ||
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===Fiber=== | ===Fiber=== | ||
{{empty}} | {{empty}} | ||
===Gluten=== | |||
Only a problem if you have a gluten intolerance (such as celiac disease). Gluten is a protein found in wheat. {{talk|Maybe mention something about gut flora and how its biodiversity could help in providing the right enzymes to digest gluten?}} | |||
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{{talk|TODO: add a FAQ about supplements and absorbability}} | {{talk|TODO: add a FAQ about supplements and absorbability{{pbr}}~ the "you just pee it out" only applies if you already have enough of a vitamin (such as C or B12). With a multi, your body takes what it needs and discards the rest; that's a good thing.{{pbr}}~ also mention: it doesn't matter the form of some Bs like folate vs folic acid who gives a f. But the forms of calcium can sorta matter a bit, but still this is overcomable bc for example calcium carbonate changes form when it dissolves in acids like lemon juice or vinegar or even your stomach acid}} | ||
==See also== | ==See also== | ||
* [[Nutrition calculator]] | * [[Nutrition calculator]] | ||
* [[Plant-based food]] | * [[Plant-based food]] | ||